Category Archives: Diet

10 Protein Energy Bars Worth Every Bite

09 Thursday Jan 2014

Posted by in Diet, Nutrition, Top 10 Lists

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week82Like many of us, I am a person on the go. After waking up in the mornings and before taking off, I go over my day, pack a lunch if it’s a work day, and will grab an energy bar “just in case” I am running late for dinner or when I’m heading out for a physical activity. On occasion, the bar may even be a replacement meal for when I have a large dinner engagement planned or need to watch my calorie intake.

When shopping at my favorite market, there is one side of one isle that dedicated completely to protein energy bars. Five shelves high and unsure of how exactly how long in length, this side aisle is filled with all sorts of bars from crunchy ones, chewy, crispy, crème, gel and gummy like, and ones that, well, are like chowing down on a brick! With so many choices, which one is a girl to choose?

With so many protein energy bars now on the market today, deciding on which one you like best is a personal journey of trial and error based on taste, texture, smell, dietary needs and preferences, and nutritional value. That being said, the following are 10 of my favorite protein energy bars.

Atkins Advantage Meal Bar – Cookies n’ Crème
One of my absolute favorites, this crunchy cookie layer topped with cream and coated in chocolate bar not only tastes great, it will satisfy your hunger! Nutrients: 180 Calories, 80 Fat Calories (6g Saturated Fats, 0g Trans Fats), 15g Protein, 170mg Sodium, 140mg Potassium, 20g Total Carbs (10g Dietary Fiber, 1g Sugars).

Balance Bar – Dark Chocolate Crunch
Chocolate lovers beware! Rich, chewy, and dreamy, get your dark chocolate fix with this delicious gluten-free bar with dark chocolate coating over a crunchy cookie base. Nutrients: 180 Calories, 60 Fat Calories (4g Saturated Fats, 0g Trans Fats), 13g Protein, 190mg Sodium, 150mg Potassium, 20g Total Carbs (4g Dietary Fiber, 12g Sugars).

Clif Bar Natural Energy Bar – Oatmeal Raisin Walnut
Packed with 23 vitamins and minerals and filled with organic rolled oats, walnuts, raisins, and cinnamon, this bar can provide the energy you need for your next adventure! Nutrients: 240 Calories, 50 Fat Calories (.5g Saturated Fats, 0g Trans Fats), 10g Protein, 160mg Sodium, 240mg Potassium, 43g Total Carbs (5g Dietary Fiber, 22g Sugars).

Clif Builder’s Protein Bar – Crunchy Peanut Butter
Containing 40 percent of the recommended daily allowance and packed full of organic peanuts and peanut butter, this crunchy bar will help you recover faster after exercising. Nutrients: 280 Calories, 10 Fat Calories (5g Saturated Fats, 0g Trans Fats), 20g Protein, 370mg Sodium, 140mg Potassium, 30g Total Carbs (2g Dietary Fiber, 23g Sugars).

Detour Runners Bar – Chocolate Chip Cookie
Made with runners in mind who are hard on their knees, this contains whey protein and MicroLactin, a naturally occurring anti-inflammatory derived from milk proteins to improve joint health and function. Nutrients: 200 Calories, 30 Fat Calories (3g Saturated Fats, 0g Trans Fats), 12g Protein, 55mg Sodium, 29g Total Carbs (4g Dietary Fiber, 9g Sugars).

Luna Who Nutritional Bar – Carrot Cake
Is this dessert? Maybe! Regardless, it’s an indulgent cinnamon-spiced bar with carrots, walnuts, white soy chips, and sweet raisins, drizzled with creamy vanilla icing. Yum! Also try White Chocolate Macadamia. Nutrients: 180 Calories, 50 Fat Calories (2.5g Saturated Fats, 0g Trans Fats), 8g Protein, 130mg Sodium, 90mg Potassium, 25g Total Carbs (3g Dietary Fiber, 13g Sugars).

QuestBar Natural Protein Bar – Chocolate Peanut Butter
A bar with none of the guilt! With 20 grams of protein and only 1 gram of sugar this gluten free, this high fiber bar is simply delicious and nutritious. Also try the Chocolate Brownie. Nutrients: 170 Calories, 45 Fat Calories (1g Saturated Fats, 0g Trans Fats), 20g Protein, 340mg Sodium, 380mg Potassium, 24g Total Carbs (19g Dietary Fiber, 1g Sugars).

PowerBar Harvest Energy – Apple Cinnamon Crisp
Filling, delicious, and packed with nutrition, these bars are designed to provide extra energy in a naturally flavored, whole-grain bar. Also try the Peanut Butter Chocolate. Nutrients: 240 Calories, 35 Fat Calories (1g Saturated Fats, 0g Trans Fats), 9g Protein, 140mg Sodium, 200mg Potassium, 42g Total Carbs (5g Dietary Fiber, 20g Sugars).

Power Crunch Protein Energy Bar Original – French Vanilla Crème
If you like cupcakes, then this bar is the one for you! Light and airy, you might not be able to eat just one of these whey protein, crème-filled wafers! Also try the Peanut Butter Crème. Very low glycemic response and diabetic-friendly. Nutrients: 205 Calories, 105 Fat Calories (5g Saturated Fats, 0g Trans Fats), 14g Protein, 75mg Sodium, 115mg Potassium, 0g Total Carbs (1g Dietary Fiber, 5g Sugars).

Promax Energy Bar – Cookies n’ Cream
This yummy bar is my most recent find. High in protein and low in fat, it is quite sizeable and filling enough to get you through to your next meal, unlike most bars with similar nutritional value. Nutrients: 270 Calories, 40 Fat Calories (3g Saturated Fats, 0g Trans Fats), 20g Protein, 250mg Sodium, 250mg Potassium, 40g Total Carbs (1g Dietary Fiber, 30g Sugars).

Is your mouth watering yet? If so, happy snacking!

Be Fit. Be Strong. Be Well.
Adriana

Fitness Apps Worth a Download and a Whirl!

03 Friday Jan 2014

Posted by in Diet, Exercising, Health and Wellness, Nutrition, Personal Trainer, Running, Sleep, Top 10 Lists, Training, Yoga

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week80Yes, like there is for just about everything else these days, there are apps for fitness. Several. Probably hundreds if I dig far enough. So which one to use? Which ones are the best? Well, as 2014 is off and rolling with many new health and fitness resolutions in sight, there is no better time than now to download one or two of these popular fitness apps to help you stay in shape, on track and on goal. Below are just 10 of them for Apple wireless devices since that is what I use to test and use them!

Fitness Buddy (Buy) – With 1700+ unique exercises, 1000+ HD videos, and a workout journal at your fingertips, it’s no wonder this popular app has received accolades from Gizmodo, ESPN Magazine and even Jay Leno. This app will help revolutionize and revitalize your gym regimen with comprehensive exercises for all major equipment, including barbell, EZ curl bar, dumbbells, kettlebells, resistance bands, and stability balls. By Azumio, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

HealthyOut (Free) – I saw this app promoted on GMA and had to immediately go download it and give it a go. Of course, due to the TV appearance, the app crashed with all of the requests. Once in, pre-select your diet style – such as gluten free, high protein, low calorie, vegan, Paleo and even Weight Watchers, Atkins, and more  – then the app will locate area restaurants for eat-in or take-out that meet your nutrition preferences. By HealthyOut. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

iMuscle (Buy) – If you’re looking to improve or change up your workouts, check out this app which will guide you through 450 different lifts and stretches to create a customized balanced workout without having to hire a physical trainer. There are great illustrations and written instructions for those already familiar with most exercises. By 3D4Medical.com, LL. Requires iOS 6.0 or later. Compatible with iPad 2 and newer.

Lose it! (Free) – This is one of the first health and fitness apps I downloaded to my iPhone. Keep tracking of what you eat, how much of it, and all if it’s nutrient values (including calories) can not be in the palm of your hand. There are a number of name-brand food items or you can add your own. It also takes your daily exercise into account. By FitNow, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch.

MyFitnessPal (Free) – This award-winning app has won accolades for many reasons, including hosting the largest food database of any iPhone calorie counter with over 3,000,000 foods! It is hands-down is one of the best all-in-one calorie counter and exercise trackers with its enormous catalog of foods, meals, and recipes. It even includes barcode scanner for finding packaged foods’ nutritional information. By MyFitnessPal.com. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Runkeeper (Free) – Are you a runner or a cyclist? How about a hiker or walker? If so, downloading this GPS app is a must! Filled with motivational cues and an opportunity to connect with workout buddies, this is a great little app to track your cardio. See detailed stats around your pace, distance, and time plus get notified when you hit new personal bests and milestones. By FitnessKepper, Inc. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

ShopWell – Healthy Diet & Grocery Food Scanner (Free) – Want quick assistance reading food labels to find healthier foods and achieve your nutrition goals? Consistently ranked as one of the top health and fitness apps, with ShopWell all you need to do is scan the bar code and it will reveal nutrition facts panels, calorie count, and ingredients to help you match foods meeting your dietary needs. Scan foods in booth supermarket and at home. By YottaMark, Inc. Requires iOS 4.3 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Sleep Cycle Alarm Clock (Buy) – If you are thinking, “No, I don’t need another alarm,” then you are mistaken. This “intelligent” clock not only wakes you in the lightest sleep, but analyzes your sleep. Getting enough sound sleep is just as crucial to being healthy as a healthy diet and regular exercise. This app uses the accelerometer in your iPhone to monitor your sleep movements in addition to providing metrics about how well you slept. By Maciek Drejak Labs. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

VigorWay (Free) – This is the first social network designed to give active health and fitness enthusiasts a place to share their journeys and connect with others. Surround yourself in an online world with those who eat, sleep, breath, and believe in your healthy lifestyle! Use the active categories and Geo-Tag system to see the most trending and motivational pictures across the world and get the latest news and articles from the most reputable resources. By Vigor Health & Fitness, LLC. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Yoga Studio (Buy) – Voted runner-up in “Best App Ever” Awards 2012 and recommended by MacLife, Fox, MSN, The Guardian, Huffington Post and others, this ultimate yoga app allows users to play, customize, and schedule easy-to-follow HD video yoga classes. Easily create unique HD video classes or participate in one of 30 ready-made yoga classes with HD videos. 20 ready-made pose blocks readily available plus library of over 280 poses with detailed advice and instructions. By Modern Lotus. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Remember in the end, all apps are personal choices that best fit you, your fitness lifestyle, and ultimate goals. Select apps that have features, an interface, graphics, and support that meet or exceed your expectations. You may have to try a few before determining which your prefer. If you find others you would like to add to this list, please post!

Be Fit. Be Strong. Be Well.
Adriana

Vitamin E for Hot Flashes

24 Monday Jun 2013

Posted by in Anti-Aging, Diet, Health and Wellness, Vitamins

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week71My cousin Patricia is 10 years older than me and is experiencing hot flashes. I have heard stories from other relatives and co-workers who say they can come on at any moment and that they are dreadful. They can arrive in the middle of the night while sleeping – causing the kick off of covers – or right in the middle of first meeting with a new important client.

Patricia suggested I should ask my own mother at what age she first experienced the change of life and how were her hot flashes. Did she get them frequently or just occasionally?

Hot flashes, or hot flushes, are a sudden and quickly passing sensation of heat often is accompanied by a red, flushed face and sweating. It is a symptom of menopause and perimenopause and is caused by circulation changes. More than two-thirds women experience hot flashes during perimenopause and almost all women during menopause.

So I called my dear mom, who is still a whipper snapper in a lot of ways. When I posed the question to her, she said she was 50 when her menstrual cycle stopped for good, but for hot flashes, she never had any. Nada. Zip.

“But why not” I immediately asked?

“I took vitamin E. Just 400 daily,” she point blank responded.

Mom is so still on it, even at 88 years young. She then told me the story of her co-worker in a library where she volunteered while I was in elementary school. The head librarian complained often of the hot flashes and how unbearable they had become. Listening to her, my mother suggested that she take 400 international units (IUs) of vitamin E every night before bed. Not too long after, the librarian was thanking my mother for curing her flashes and gave her the honorary title of Dr. Falco.

Sure enough, Mom is right – again. As backed up by clinical studies published in “Journal of the International Menopause Society” and “Journal of Managed Care Pharmacy,” taking vitamin E daily at mealtime can help significantly reduce menopausal hot flashes as it acts as an estrogen substitute. It also replenishes electrolytes lost through perspiration and provides cellular protection from oxidative stress.

Some natural dietary sources of digesting vitamin E include wheat germ, safflower oil, olive oil, whole grains, peanuts, pecans, walnuts and almonds.

Other remedies to help ward off hot flashes include exercising at least for 30 minutes daily, keeping your room cool, wearing light layers of clothes, and trying deep slow abdominal breathing of six to eight breaths per minute – 15 minutes in the morning, 15 minutes in the evening and at the onset of hot flashes. You may also try taking a vitamin B complex and Ibuprofen. Moreover, try to eliminate or avoid caffeine, alcohol, spicy foods, cigarette smoke and stress.

Since vitamin E is fat soluble and can become toxic from overdose, consult a physician before starting supplementation. Your primary physician can also recommend the right daily dosage. Not it may be two to six weeks before the effects are felt.

Good luck, ladies!

Be Fit. Be Strong. Be Well.
Adriana

Home Remedies to Fight Cellulite

18 Tuesday Jun 2013

Posted by in Anti-Aging, Diet, Skincare

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week70When I am out and about, I am sometimes stopped by other women complementing me on my legs and asking me how I ward off cellulite. Typically, I smile and tell them it’s a combination of diet, exercise, an anti-cellulite regimen on addition to genetics.

People might be surprised to learn that the genetics is not on my side when it comes to cellulite. My mother, who is 88 years young, still covers up her cellulite by wearing long skirts, long shorts, or slacks. She has had cellulite as long as I can remember and never shows her legs. I have asked her about it, if it bothers her, or  if she has tried to prevent it.  Cellulite is a sensitive subject to many with my mom being no different.

If you have cellulite, you are not alone. Ninety percent of all women have some level of cellulite caused by heredity, inactivity and diet. Your genes are your genes but when your food intake becomes greater than energy output, then body fat levels rise, especially as you age.

I suppose I was never truly worried about getting cellulite, since I’m also 50 percent of my dad’s good genes and I live a different health and fitness lifestyle then Mom. But still, over the years I keep a watchful eye out for that dimple appearance, due to her, and with the first slight showing of any, I hit my anti-cellulite program even harder.

So what is my anti-cellulite program? What do I recommend that works for me? It is a treatment plan and daily regimen that I have developed over the years from trial and error. Just like any exercise and diet program, you’re anti-cellulite regimen should be customized for your body type, lifestyle and genetics. This of course takes time, patience and commitment to discover what works best for you.

For me, it starts with an anti-cellulite diet. This includes a glass of cold cran-water (1 oz. 100% unsweetened, organic cranberry juice, 7 oz water and 1 teaspoon psyllium fiber) when I first wake up and before going to bed. a cup of hot water with fresh lemon before each meal, and staying hydrated with lots of fresh water throughout the day – all to help flush out unwelcomed fats and unhealthy toxins in the body.

Next up? Food! Who doesn’t like to eat? For me, I love doughy food and sweets especially which all the wrong foods to ingest when it comes to preventing cellulite. Yes, I love my pizza as well as creamy ice cream and warm chocolate brownies, none of which I eat today unless it’s a rare special treat or a revamped recipe that replaces the unhealthy ingredients with healthier choices. Hence, my daily intake is comprised of the eating clean diet which helps me to ward off cellulite in addition to other great benefits.

You need a good exercise plan as well; one that includes a minimum of 30 minutes of cardio daily to achieve fat burn. Running will burn the most, but additional great cardio exercises to help in the prevention of cellulite include: spinning, swimming, tennis, step aerobics, hiking and cross-country-skiing.

Behind closed doors, I have also developed a regimen that I do daily, every morning after showering and every evening before going to bed. It includes deep massaging my potential troubled areas with either a massage roller or a rolling pin, as suggested by a personal trainer over 15 years ago.  This was actually her mother’s trick. The more time you allow for the messaging of each area, the better. The trainer also suggested to walk (scoot) across a floor using your butt. Simply sit on the floor when your legs bent in front of you and your feet slightly touching the floor. Move forward by pushing off with one butt cheek at a time to move you across the room, continuing for 15-30 minutes. Afterward, I deep massage in anti-cellulite lotion with my hands and fingers. There are countless on the market, but I use Nivea Skin Firming Cellulite Gel-Cream Q10 Plus.

Preventing cellulite should be a part of your everyday ritual to reduce and prevent. Try any or all of my suggestions above and discover what works best for you and your genetic makeup. Staying youthful does take an extra effort, but is worth all the work in the long run for you and loved ones.

Be Fit. Be Strong. Be Well. Adriana

Three Favorite Clean Eating Recipes for Breakfast

17 Monday Jun 2013

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week69One of the tricks of the fountain of youth is what you eat. You truly are what you consume, especially as you age since your body isn’t as forgiving. Your metabolic rate decreases and your ability to breakdown and digest foods is greatly reduced. Weight now can pack on quicker and muscle tone can be harder to retain. Hence even more of a reason to eat clean.

When eating clean, your daily meals area a combination of lean means, complex carbohydrates and healthy fats which keeps blood sugar levels stable and wards off hunger. The foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural, unnecessary and unhealthy. Meals are more frequent, three main ones and two to three small snacks a day, to rev up your metabolism and curb your appetite.

One of my own fun tasks with my clean eating diet is finding recipes that feel like I’m indulging then restricting. It’s all about getting creative, inventive and experimenting. Below are just three of my favorite morning recipes that I are simply delicious and yet clean!

Scrambled Egg Whites with Spinach, Tomatoes and Ground Turkey: Cook 1 pound lean ground turkey in a medium skillet until cooked through and lightly browned. Drain excess juices from the pan. Place turkey in a bowl and set aside. Wipe the pan clean with a paper towel. Scramble 8 egg whites until dry. Add scrambled eggs to cooked turkey. In a small skillet coated with cooking spray, lightly sauté 2 coarsely chopped tomatoes, 2 c. shredded spinach and 1 clove garlic, minced or pressed through garlic press. In a large skillet combine all ingredients and mix until evenly distributed. Season with sea salt and pepper to taste and serve immediately. Serves 6. Nutritional facts (per serving): 114 calories, 8 calories from fat, 24g protein, 2g carbs, 0.59g dietary fiber, 1g sugars, 120mg sodium.

Blueberry Almond Pancakes: Heat a pancake griddle to 375. In a blender, blend together 6 egg whites, ½ c. old fashioned oatmeal (not instant), a splash of vanilla extract, pinch of cinnamon powder, pinch of stevia, 1/4 tsp. baking soda, and 1/2 tsp. flaxseed oil. After coating griddle with cooking spray, drop batter by spoonful onto the pan. When bubbles start to form, place evenly on pancake about 1 tbsp. fresh blueberries. Let them set in before flipping the pancake. When ready to serve, top with additional blueberries and sliced almonds. Makes 1 service of 6 pancakes, depending on the size. Nutritional facts (per serving): 287 calories, 3g fat, 37g carbs, 28g protein.

Apple Pumpkin Muffins: Preheat oven to 375. Line muffin pan with paper or silicon liners or coat with cooking spray. Combine 1 c. old fashioned oatmeal (not instant), 1/2 c. canned pumpkin, 1/2 c. unsweetened applesauce, 1/2 c. milk or milk alternative or 1/2 c. apple juice, 2 large egg whites + 1 yolk (lightly beaten),  and 2 tbsp.+ 1 tsp. canola oil. Mix until all ingredients are blended. Measure and mix all dry ingredients:  1 tbsp. double-acting baking powder, 1/2 tsp. baking soda, 1 tsp. cinnamon, 1/4 tsp. ground nutmeg, 1 tsp. pumpkin spice, 1/2 c. amaranth or quinoa flour, 1/4 c. whole wheat flour and 1/4 c. maple sugar flakes. Make a well in the center and pour wet ingredients into dry. Add dried fruit if desired. Mix until dry ingredients are just moistened. Fill muffins cups 2/3 full. Bake 15 – 20 minutes or until lightly browned on top. Makes 12 muffins. Nutritional facts (per serving): 189 calories, 78 calories from fat, 6g protein, 21g carbs, 2g dietary fiber, 8g sugars, 25mg sodium.

Have a favorite eat clean recipe? Please share below!

Be Fit. Be Strong. Be Well.
Adriana

 

What’s for Dinner? Pumpkin in the Soup, Entrée and Dessert!

03 Monday Dec 2012

Posted by in Diet, Recipes

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week68aPumpkin is my favorite fruit right after blueberries. When the leaves start to change, I know it’s time for pumpkins and my beloved pumpkin recipes. Pies, breads, puddings – I just can’t seem to get enough of this seasonal fruit.

Pumpkins are a superfood, loaded with vitamins A, C, E, K, and many minerals including magnesium, potassium, zinc, and iron. Pumpkins are high in antioxidants – carotenoids, lutein, and zeaxanthin – and are an excellent source of fiber.

The autumn season has allows me the opportunity to explore new pumpkin recipes. As homemaker and cook/baker when I’m home, I boast a collection of well over 200 cookbooks that I love to pour my heart and taste buds into. The following are a few of the new recipes I have already tried out this season. I hope you enjoy them as much as I do.

Roasted Pumpkin Apple Soup: Preheat oven to 450°F. Toss 4 lbs. pie pumpkin (peeled, seeded and cut into 2-inch chunks), 4 large sweet-tart apples (Empire, Cameo or Braeburn unpeeled, cored and cut into eighths), 1/4 c. extra-virgin olive oil, 1 tsp. salt and 1/4 tsp. freshly ground pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 min. Stir in 1 tbsp. chopped fresh sage and continue roasting until very tender and starting to brown, 15-20 min more. Transfer about one-third of the pumpkin and apples to a blender along with 2 c. reduced-sodium chicken broth or vegetable broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 tsp. salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 min. Serve each portion topped with toasted chopped hazelnuts and a drizzle of 2 tbsp. hazelnut oil. Makes 12 cups. Serves 12. Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave on high, covered, stirring frequently, or on the stovetop over medium heat.

Pumpkin Ravioli:  Combine 1 c. canned or fresh pumpkin, 1/3 c. grated Parmesan cheese, 1/4 tsp. salt, and 1/8 tsp. black pepper. Spoon about 2 tsp. pumpkin mixture into center of each wonton wrapper (you will need24 wonton wrappers). Moisten edges of dough with water; bring two opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 tsp. salt; cook 7 minutes, and drain in a colander. Place 1/2 c. chicken broth in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with chopped parsley. Makes 24. Serves 6.

Pumpkin Cookies:  Preheat oven to 375°F. Beat 1/2 c. corn oil and 2 eggs until well emulsified. Add sugar substitute to equal 1 c. sugar and beat until fluffy. Add 1 c. pumpkin, then the following dry ingredients: 2 c. flour, 1 tsp. salt, 1 tsp. nutmeg, 2 1/2 tsp. cinnamon, 1/2 tsp. ginger and 1 tsp. baking soda. Add 1 c. raisins and 1 c. walnuts. Drop by teaspoonfuls onto greased cookie sheet. Bake for 15-20 minutes. Makes 3 dozen. Serve with frozen vanilla yogurt sprinkled with pumpkin spice.

Be Fit. Be Strong. Be Well.
Adriana

Three More Favorite Fat Flush Plan Recipes

06 Saturday Oct 2012

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“The Fat Flush Plan” by Ann Louise Gittleman, Ph.D., C.N.S. is a New York Times bestselling that has rocked the world of dieters. Filled with detailed ways to cleanse your liver by eliminating toxins that prevent it from flushing fats efficiently the book also includes meal plans and recipes, an ongoing weight loss program, tips on eating out, and a newly developed lifestyle program for complete detox dieting. Millions of women who have followed Ann Louise’s proven path to a slimmer, healthier life, including me.

In “Three Favorite Fat Flush Plan Recipes,” I shared three of my favorite recipes using the Fat Flush Body Protein, a gluten and dairy-free protein powder containing yellow pea protein, brown rice protein, vanilla bean extract, guar gum, inulin, and stevia. The three Fat Flush recipes do not include this protein to illustrate you do not have to purchase and eat this protein type for success on the plan.

These recipes also happen to all include zucchini, a natural source of vitamins C, A, B-1 and B-6. Zucchini is also a natural source of phosphorus, copper, magnesium, zinc, iron, and calcium. It is also low in calories with just 25 calories in one medium-sized zucchini. Daily intake of zucchini helps to effectively lower your high homocysteine levels and is known to assist your body in supporting the arrangement of capillaries. Regular consumption of the vegetable helps to protect against colon cancer, averts high cholesterol and prevents multiple sclerosis.

So the next time you are in the produce section of the supermarket, be sure to pick up a few zucchinis and try one or all of the recipes below. I know you will be delighted by the taste while your body will reap the nutrients.

Zucchini and Beef Delight: In a large, nonstick skillet over medium heat, heat 1/2 c. chicken broth. Add 1 medium diced onion, 1 sliced green pepper, 4 minced garlic cloves and 4 small zucchini (cut into 1/4 inch slices) and sauté until soft. Transfer vegetables onto plate and set aside. In the same nonstick skillet, 1 lb. ground beef, 1 tsp. ground cumin, 1/2 tsp. cinnamon, 1 tsp. cayenne and 1 tsp. ground turmeric until beef is cooked through. Add cooked vegetables, diced one 14.5 oz. can no-salt diced tomatoes and 2 tbsp. tomato paste to skillet. Heat through and add a handful of fresh chopped cilantro before serving. Serves 4.

Zucchini Cheese Bake: Preheat oven to 350° F. For this recipe, you will need 2 c. thinly sliced zucchini, 4 ounces cubed Swiss cheese, 2 tbsp. grated Parmesan cheese, 2 tbsp. chopped fresh parsley, and 1 tbsp. chopped chives. In a nonstick baking dish you will create 3 layers. Spread the first layer with 1/3 of the above ingredients. Repeat this process twice and top with 1/2 cup bread crumbs. Bake uncovered for 30 minutes until the bread crumbs all golden brown, not burnt. Serves 4.

Zucchini Bread: Preheat oven 350° F. Lightly coat an 8- inch bread or loaf pan with olive oil spray. In a large bowl, stir together 1 c. spelt flour, 1 c. oat flour, 1 tsp. sea salt, and 1 tbsp. non-aluminum baking powder. In a small bowl or blender, combine 1/2 ripe banana, 3 tbsp. walnut oil, 1/2 c. water, 1/4 c. natural honey, 1/4 c. pure maple syrup, 1 egg, 1 oz. silken tofu, 2 cc. shredded zucchini, 1/2 c. chopped walnuts until smooth. Pour wet ingredients into dry, stirring just until mixed. Fold in zucchini and nuts. Pour batter into pan. Bake for 45 to 55 minutes, until knife inserted into center comes out clean and top springs back when lightly pressed with your finger. Cool completely before cutting.Store covered in refrigerator for up to 1 week. May also be frozen. Makes 1 loaf.

Be Fit. Be Strong. Be Well.
Adriana

Three Favorite Fat Flush Plan Recipes

05 Friday Oct 2012

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There is no doubt that Ann Louise Gittleman is a visionary health expert and trendsetter. As shared in my previous blog “Book Review: The Fat Flush Plan by Ann Louise Gittleman, Ph.D., C.N.S.,” her “Fat Flush Plan” is a groundbreaking low carb, detox diet program that has helped millions to rid themselves of excess weight fat and bloat, support their liver, clean up their lymph, and help to eliminate the appearance of their cellulite – for good as long as they maintain the “Lifestyle Eating Plan.”

I was one of those millions who have tried her diet and with great success. I dropped weight and lost what little cellulite I had. Now a follower of the “Lifestyle Eating Plan,” I thought I would share three of my favorite fast flush plan recipes. All include the Fat Flush Body Protein, a gluten and dairy-free protein powder – containing yellow pea protein, brown rice protein, vanilla bean extract, guar gum, inulin, and stevia – and one of the highest protein efficiency ratios available. The Fat Flush Body Protein contains 20 grams of protein per serving and will keep you sustained and energized for several hours, preventing cravings and temptations while stabilizing your blood sugar. The Blueberry Smoothie below is my absolute favorite and I make it daily. Even my daughter likes it!

Sweet Potato Casserole: Preheat oven to 325° F. Lightly coat a 9-inch square baking dish or pie plate with olive oil spray. Combine 2 medium sweet potatoes (peeled, cubed and cooked), 3 eggs, 1/2 c. water, 2 scoops Fat Flush Body Protein (vanilla), 1 tsp. cinnamon, 1/2 tsp. cloves and 1/4 tsp. ginger in blender or food processor until well blended. Pour into baking dish or pie plate. Bake for about 30 minutes, until knife inserted into center comes out clean. Reheat at 250° F for about 15 minutes, or until warm. (Note: This dish may be made up to 3 days ahead; cover and refrigerate. Can also be frozen.) Serves 6.

Energy Bars: Heat oven to 300° F. Lightly coat bottom of a 9-inch baking dish with olive oil spray. In a small bowl, mix dry 1 c. nut flour (almond or hazelnut), 1/2 cup Fat Flush Body Protein (vanilla or chocolate) and 1 packet Stevia Plus (optional) together. Add 2 tbsp. unsweetened organic nut butter (almond or hazelnut) and 1/4 c. shredded apples or pears. Mash together with a fork until mixture can be formed into a ball. You may need to add a bit more fruit or nut butter for dough to hold together. Press firmly into the bottom of baking dish to ensure a densely packed bar which won’t crumble. Dough will come about half-way up pan.Lightly cut into 6 equal-sized bars. Bake for 15 minutes. Let cool, cut again along scored lines. With a spatula, carefully remove from pan. Wrap bars individually; freeze until needed. Makes 6 bars.

Blueberry Smoothie: Combine 8 oz. cran-water (1oz. 100% unsweetened cranberry juice to 7 oz. of water), 1 scoop Fat Flush Body Protein (vanilla), 1 c. fresh or frozen blueberries, 1 tbsp. flaxseed oil, 1 tbsp. flax or chia seeds, and ice cubes (optional) in a blender until blend into smooth. Serves 1.

Be Fit. Be Strong. Be Well.
Adriana

Book Review: “The Fat Flush Plan” by Ann Louise Gittleman

04 Thursday Oct 2012

Posted by in Book Review, Diet, Health and Wellness, Metabolism

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I love to read. Give me a good book and I will be lost in it until I finish reading it. Then for days afterward, I may relish in the storyline if it’s fiction, reflect on what I have gained if it’s non-fiction.

There are different types of books I tend to read. I have well over 200 cookbooks, dozens of fitness and health books, business reads, self-help books, travel guides, pictorial coffee-table books, my children’s storybooks, and a ton of literature. All of Tess Gerritsen’s works. Numerous Danielle Steele, Mary Higgins Clark and John Grisham novels. J. K. Rowling, V. C. Andrews and E. L. James. I can’t leave out Nicholas Sparks, Dan Brown and James Patterson. And one of my very first authors I adored, Agatha Christie. All stored in my floor-to-ceiling bookcase that graces one complete wall in my family room and categorized by genre.

One of my favorite healthy eating books is the international best-seller “The Fat Flush Plan” by Ann Louise Gittleman, Ph.D., C.N.S. I remember distinctly one I first learned of this author, American nutritionist and detox proponent who is named one of the top 10 nutritionists by Self Magazine and author of over 30 books. I was coming home from skiing in Mont Tremblant, Canada and chatting away with a fellow skier, Sue Simms. She was sharing with the wonderful results she had while on diet of the “The Fat Flush Plan.” Since I am the forever learner who is always tinkering around with my diet to find out what works best with me, I was eager to pick up this book and give it a read.

Eat healthy foods, cleanse your liver and lose weight was the underlining message of Gittleman’s book which has sold millions of copies and is on the The New Times’ bestseller list. Not that I want to lose weight, but I am always interested in learning ways to eat even healthier and was interested in “revolutionary diet” claims that eating a certain way will also reduce and/or eliminate cellulite. Not that I have much, but what little I do have I wish was gone! So I thought I’d put the words of this book into action and try the tips that supposed helps to melt fat from hips, waist, and thighs in only two weeks plus will help to reshape your body while detoxifying.

The book starts out discussing the basics of what are the five hidden weight gain factors that prevent weight loss followed by an overview of actual plan itself which has the goal of increasing your metabolism with nutritional supplements, flushing out bloat and speeding up fat loss while also helping you to kick the caffeine habit if you have one. The diet is based on the belief that essential fats are absolutely necessary for rapid weight loss, longevity and good health. The diet relies on a unique combination of 40% healthy essential fats, 30% balanced proteins, and 30% low-glycemic carbohydrates from fat flushing fruits and vegetables to provide the weight loss results you want. The Plan also heavily relies on its liver cleansers – cranwater, “Long Life Cocktails” to start and end your days, hot cups of water and lemon juice plus an array of fat burning, water regulating, and insulin controlling herbs and spices.

Next, the three phases of The Plan are shared. Phase One includes a two week, “cleaning out,” fat flush strategy, requiring the elimination of wheat, dairy and sugar and a diet of only 1,100 to 1,200 calorie per day. This stage is the jumpstart to your weight loss. And surprising whatever fat you do have starts to melt away and bloating disappears. You can stay on this phase of the program for longer if you have more fat to lose.

Phase Two is for people with more weight to lose and allows the person to have a variety of food choices a more diverse diet which even includes carbs. Daily intake is now 1,200 to 1,500 calories. You can stay on this stage until you hit your desired weight. The book also includes meal plans and recipes and tips for eating out.

The “Lifestyle Eating Plan” is for to sustaining and maintaining your desired weight is discussed in Phase Three. This is the maintenance stage of The Fat Flush Plan and allows you to eat 1,500 or more calories per day. Certain carbs, grains and dairy products are now allowed.

Does this detox diet plan work? For me, yes. I personally dropped 14 pounds following this plan, an amount too much for my body build so I gained back five. And what little cellulite I had diminished. To this day, the “Lifestyle Eating Plan” is the basis of my diet. I still drink the cranwater and have added the Fat Flush Plan smoothies. I eat very little carbs and never any white ones. I incorporate lots of fresh vegetables and fruits plus nuts and daily servings of fish or poultry. And flaxseed is now part of my daily diet.

“The Fat Flush Plan” is as groundbreaking as it claims. By going on The Plan and committing yourself to its guidelines, you will submit yourself to one of the most complete processes of weight loss and detox you’ll ever experience. There are also several subsequent books by Gittleman, including: “Fat Flush for Life,” “The Fast Track Detox Diet,” “The Flat Flush Cookbook” and “The Fat Flush Foods” among others.

Gittleman’s “The Fat Flush Plan” is worth the read. And if you up to the challenge, go for the diet!

Be Fit. Be Strong. Be Well.
Adriana

The Powerful Punch of Protein

03 Wednesday Oct 2012

Posted by in Diet

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When I was child, one of the first influencers of why I should be eating more protein daily was Popeye the Sailor. To solve his woes, this iconic cartoon character would gulp down cans of spinach to become stronger and more energized right before my very eyes.

Many of us don’t associate spinach with protein, but as I child it is what I assuming he was doing. After all, Popeye was building his muscles and protein is known for that. Bursting with nutrients, minerals and antioxidants, canned spinach has surprisingly more protein than a single egg with 6 grams per cup while cooked frozen spinach provides 7.6 g of protein versus the 5 grams in a hard-boiled egg.

Protein is actually a “macronutrient,” meaning your body needs relatively large amounts of it. Not enough protein can lessen the functions of your body while too much protein it can put a strain on your body causing a high level of acidity. And unlike fat and carbohydrates, your body doesn’t store protein and needs a daily supply.

So how much protein should you have in your diet every day? Try to consume 1 gram of protein per pound of your bodyweight from the various types of protein sources. If you are working out hard regularly, then you might want to increase our intake to 1.2 or 1.4 grams depending on how intense you are training. To calculate what your daily grams of protein intake should be based on your fitness goal of either to build muscle, lose weight, increase your speed and power, or to increase your endurance, click here for a protein intake calculator and simply enter your body-weight and select your goal.

The largest amounts of protein can also be found animal meats and fish, such as venison (30 g), lobster (26 g), chicken breast (24 g), fish (23 g), and beef fillet (21 g) per 100 gram serving. Nuts and seeds are close behind with pumpkin seeds (29 g), peanut butter (25 g), and almonds (21 g) per 100 gram serving. Cheese is surprisingly high in protein with 31 g per serving and soya beans are even higher at 36 grams. Green vegetables, such as broccoli, peas, and asparagus in addition to spinach all contain protein as does milk, yogurt, beans, hummus, and whole grains. And it doesn’t stop there. The choices are plentiful.

Protein is made up of amino acids which are known as the building blocks of protein. There are about 20 different amino acids but there are eight essential amino acids. Collectively these amino acids provide the recovery and growth your muscles need after a good gym workout or long run.

And the benefits of protein continue. Protein is the building block to repair muscle and to and grow new skin, hair, and nails. It is vital to your bones, cartilage, and blood. It provides helps to fight off illnesses and diseases, and keeps the immune system functioning properly. Protein also creates enzymes, hormones, and other essential chemicals needed by your body. And along with carbohydrates, protein provides that much needed energy for your body which helps keep you from becoming fatigued.

Besides eating nuts, one of my favorite ways to consume protein in my diet is through a smoothie or shake with protein powder. Protein powders, such as whey or pea and brown rice proteins, are frequently used by fitness folks and bodybuilders to help “supplement” their daily protein intake. Research has found these types of protein are the highest quality proteins you can consume, proving it essential for helping your body maintain and build lean muscle and recover from intense training.

Whether your preferred protein is in a vanilla protein shake in the morning, lobster tails for dinner, or cans of spinach like Popeye, eating enough protein is essential to maintain a healthy body. Keep it in mind the next time you prepare a meal or are handed a menu at a restaurant. Choice smart and eat well for your body.

Be Fit. Be Strong. Be Well.
Adriana